Taming Your Work Anxiety: A Compassionate Approach
TL;DR
• Work anxiety is common and workable, naming it, noticing it, and using small, repeatable habits helps.
• Core toolkit: brief breathwork, micro-boundaries, honest check-ins with a supportive person, and basics (sleep, food, movement).
• If anxiety is disrupting sleep, relationships, or performance, therapy adds structure and skills.
Work anxiety can make your everyday life like a rollercoaster. Trust me; you are not alone. Today, I want to walk with you, holding your hand, on this journey toward understanding and overcoming your work anxiety. You're going to find that with simple, practical steps, you can regain your peace of mind and be in control of your work life once again. So, let's get started.
Understanding Work Anxiety
First, let's take a moment to understand what work anxiety is. That nagging feeling of unease or worry pops up concerning your work. It could be about a project deadline, a meeting with your boss, or even the general pressure of maintaining a work-life balance. What's important is that you're not alone in this. Many people experience these feelings, and it's okay to admit if you're struggling too.
Try this: Name the channel: “Deadline dread,” “Meeting nerves,” or “Email overwhelm.” Label → breathe out longer than you breathe in (10 breaths: inhale 4, exhale 6–8).
Acknowledge Your Anxiety
The first step towards dealing with work anxiety is to acknowledge it. It might sound simple, but it's powerful. You might be tempted to brush your feelings aside or keep pushing through the discomfort, but that often amplifies the anxiety. Remember, it's okay to say, "I am feeling anxious." This acknowledgment is a critical first step toward regaining control.
Try this: Use a quick script: “Anxiety is present, and I can still take one step.” Then pick the smallest next action that moves the task forward.
Use Mindfulness Techniques
Mindfulness is a simple yet effective way to manage your work anxiety. It's about being present and in the moment, not focusing on past failures or future uncertainties. Take a few moments to sit quietly, breathe deeply, and focus on the sensations around you. This practice can help you detach from the anxiety and see it as something you can observe and manage outside of yourself.
Try this: 60-second reset at your desk—feel your feet on the floor, unclench your jaw, drop your shoulders, and take two longer exhales.
Lean on Your Support System
We often forget that we're not alone in our struggles. Reaching out to a trusted friend or family member can do wonders for alleviating work anxiety. Share your feelings and thoughts with them. It's surprising how much lighter the burden feels once you've shared it with someone who cares about you.
Try this: Send one honest message: “Big nerves today, can I get a quick pep text?” Put a 10-minute check-in on the calendar each week.
Take Care of Your Physical Health
A healthy body often leads to a healthy mind. Regular exercise, maintaining a balanced diet, and ensuring you get enough sleep can significantly impact your anxiety levels. Small changes can lead to big improvements, so don't underestimate the power of physical well-being in dealing with work anxiety.
Try this: Daily basics: steady sleep window, a 15-minute daylight walk, a protein + produce plate, and a water bottle within reach.
Reach Out to a Professional
Sometimes, the weight of work anxiety may feel too heavy to bear alone, and that's okay. Mental health professionals are there to help you navigate these tough waters. If your anxiety feels overwhelming, reaching out to a therapist or counselor could be a valuable step in your journey toward healing.
Dealing with work anxiety can feel daunting, but remember, you are not alone, and asking for help is okay. Acknowledge your anxiety, practice mindfulness, lean on your support system, take care of your physical health, and don't hesitate to contact a professional. These simple, practical steps can help you regain control of your work-life balance and bring peace into your daily routine.
It's okay to feel anxious. But also remember that you are stronger than your anxiety, and you have the power to take control. Let's take these steps together toward a less anxious, more peaceful work life.
To find out more about my services, start here: Anxiety Therapy
Find support where you are: Boise Area • Salt Lake City Area • Denver Area • Connecticut
FAQ
How can I calm work anxiety fast before a meeting?
Do a two-minute breath reset: inhale 4, exhale 6–8 (10 breaths). Unclench jaw, drop shoulders, soften belly. Jot one sentence: “Success looks like…,” then one action for the first five minutes.
What if I can’t stop checking email or Slack?
Set guardrails: check in set blocks (e.g., 10:00, 1:00, 3:30). Turn off badges/pings in between. Keep a note on your desk: “If urgent, they will call.” Use a 25–5 focus timer.
How do I set boundaries at work without sounding difficult?
Lead with appreciation + clarity + option: “Thanks for looping me in. I’m at capacity today. I can take this Tuesday or suggest X instead.” Boundaries protect quality and reduce rework.
About the Author
Taylor Garff, M.Coun, LCPC, CMHC, LPC, is a licensed therapist with over 10 years of experience helping adults manage anxiety, overwhelm, and identity challenges. He is certified in HeartMath, Safe and Sound Protocol (SSP), and breathwork facilitation. Taylor is the founder of Inner Heart Therapy, where he provides online therapy across multiple states.
Last reviewed: November 5, 2025 by Taylor Garff, M.Coun, LCPC, CMHC, LPC
